You may have heard the saying, “Food is your medicine.”
This can be true when we eat the right foods in the right form.
First, let’s think about why we eat food.
We eat to grow, maintain, repair, and also to experience pleasure.
I believe pleasure is an important part of health. We eat to survive, but enjoying a warm cup of coffee in the morning or having a homemade birthday cake from your mom can also be emotionally nourishing and meaningful.
However, when we eat mostly for pleasure, it can become challenging because many highly pleasurable foods are less nutritious, high in calories, highly processed, and filled with additives that may negatively affect our health.
Eat Foods in Their Whole Form
When possible, try to eat whole foods. This means eating foods close to the way they naturally grew or existed in nature. Once foods become heavily processed, they often turn into packaged or premade products that are less nutritious than their original form.
Whole foods generally contain more nutrients, fiber, and natural benefits compared to ultra-processed foods.
A systematic review published in March 2025 (PMCID: PMC11874696) found that multiple studies showed an association between ultra-processed food consumption and increased all-cause mortality risk.
Understanding the Different Types of Foods
Macronutrients
Macronutrients provide calories and energy to help the body build, maintain, and repair itself. The four main macronutrients are carbohydrates, proteins, fats, and water.
Carbohydrates
Carbohydrates are one of the body’s primary energy sources. Although sugar often gets a bad reputation, carbohydrates are essential because the body converts many foods into glucose to create energy.
There are two major categories of carbohydrates:
Simple carbohydrates
- Fructose (found in fruits)
- Sucrose (found in candy, soda, and syrup)
- Lactose (found in dairy)
Complex carbohydrates
- Grains such as rice, pasta, and bread
- Starchy vegetables like potatoes and corn
- Legumes such as beans and lentils
Proteins
Proteins help build and repair muscles, organs, and tissues. Many foods contain protein, including both animal and plant sources.
Examples include:
- Meat
- Fish
- Eggs
- Beans
- Nuts
- Lentils
- Brussels sprouts
- Broccoli
Fats
Yes, your body needs fat to stay healthy.
Fats provide concentrated energy, protect organs, support brain health, and help absorb fat-soluble vitamins. Healthier fats are typically unsaturated fats found in:
- Avocados
- Olives and olive oil
- Fish
- Nuts and seeds
Water
Most of the body is made of water, and staying hydrated is essential. Water helps:
- Transport nutrients and oxygen
- Lubricate joints
- Regulate body temperature
- Remove waste
When you are dehydrated, you may feel tired, dizzy, or unwell. Try to hydrate mainly with plain water.
Micronutrients
Micronutrients help the body function properly through enzyme activity, hormone regulation, and immune support.
Vitamins
Vitamins such as A, B, C, D, and E are abundant in fruits and vegetables. These foods also contain antioxidants, which help protect cells from damage.
Minerals
Minerals include:
- Calcium
- Potassium
- Magnesium
- Iron
- Zinc
- Iodine
- Sodium
Eating a variety of foods helps provide essential minerals. If you have medical conditions such as kidney disease, discuss supplements or dietary restrictions with your healthcare provider.
Fiber
Fiber is an indigestible carbohydrate found in plant-based foods.
Soluble fiber (such as oats) absorbs water and may help lower cholesterol and regulate blood sugar.
Insoluble fiber (such as nuts, seeds, and fruit skins) adds bulk to stool and helps prevent constipation.
So, What Should You Eat?
My answer is: a little bit of everything.
Food exists to nourish us. Of course, some people must avoid certain foods because of allergies, medical conditions, cultural practices, or personal beliefs—and those choices should always be respected.
The bigger question is: how much and how often?
There are many charts, apps, and meal plans available, but one simple principle I encourage is this:
Make your plate colorful.
A colorful plate often means you are eating a variety of foods that contain both macronutrients and micronutrients.
Another simple guideline comes from the Harvard T.H. Chan School of Public Health Healthy Eating Plate:
- Fill 50% of your plate with vegetables and fruits
- Fill 25% with whole grains
- Fill 25% with healthy proteins
It also encourages healthy oils, water as the primary beverage, and regular physical activity.
This is one of my favorite educational handouts for patients because it is simple, balanced, and realistic.
Progress Over Perfection
Of course, eating perfectly balanced meals all the time is not realistic.
This is where a whole-person approach to health becomes important. Your life includes work deadlines, children’s activities, stress, fatigue, celebrations, and seasons of change.
Your health is not determined by one meal.
Instead of striving for perfection, give yourself permission to pursue wellness as a whole person.
For example:
- Breakfast may be simple oatmeal and a banana
- Lunch may be a quick salad with greens and grilled chicken
- Dinner may be a more balanced colorful meal
When you look at the overall day, your nutrition may still be balanced and nourishing despite a busy schedule.
That deserves encouragement—not guilt.
I often tell patients that if they follow healthy eating habits about 90% of the time, they are doing a wonderful job. Leaving room for dining out, celebrations, favorite treats, or convenience foods can make healthy eating more sustainable and joyful.
There may be seasons where a strict diet is necessary for medical reasons, and that is completely appropriate. In other seasons, flexibility may be healthier emotionally and practically.
Try the 90/10 principle:
- Aim for nourishing choices most of the time
- Leave room for enjoyment and real life
Do not beat yourself down over imperfect meals. Encourage yourself and celebrate the small successes along the way.
And make your plate colorful, enjoy and be healthy!